Whey vs. Greek yogurt — In-Depth Nutrition Comparison
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What are the differences between whey and Greek yogurt?
- Greek yogurt is richer than whey in vitamin B12, selenium, phosphorus, vitamin B2, calcium, and monounsaturated fat.
- Greek yogurt's daily need coverage for vitamin B12 is 20% more.
- The amount of saturated fat in whey is lower.
- The glycemic index of Greek yogurt is lower.
We used Whey, sweet, fluid and Yogurt, Greek, plain, whole milk types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +14.2% |
| Contains more IronIron | +∞% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +112.8% |
| Contains more CopperCopper | +325% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +193.5% |
| Contains less SodiumSodium | -35.2% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +410.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +56.5% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +75.9% |
| Contains more Vitamin B3Vitamin B3 | +181.1% |
| Contains more Vitamin B6Vitamin B6 | +103.2% |
| Contains more Vitamin B12Vitamin B12 | +167.9% |
| Contains more FolateFolate | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
Protein:
9 g
Fats:
5 g
Carbs:
3.98 g
Water:
81.3 g
Other:
0.72 g
| Contains more CarbsCarbs | +29.1% |
| Contains more WaterWater | +14.5% |
| Contains more ProteinProtein | +958.8% |
| Contains more FatsFats | +1288.9% |
| Contains more OtherOther | +35.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 g
Saturated fat:
Sat. Fat
2.395 g
Monounsaturated fat:
Mono. Fat
2.136 g
Polyunsaturated fat:
Poly. Fat
0.469 g
| Contains less Sat. FatSaturated fat | -90.4% |
| Contains more Mono. FatMonounsaturated fat | +2036% |
| Contains more Poly. FatPolyunsaturated fat | +4163.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.28µg | 0.75µg | 20% |
| Protein | 0.85g | 9g | 16% |
| Selenium | 1.9µg | 9.7µg | 14% |
| Phosphorus | 46mg | 135mg | 13% |
| Saturated fat | 0.23g | 2.395g | 10% |
| Vitamin B2 | 0.158mg | 0.278mg | 9% |
| Fats | 0.36g | 5g | 7% |
| Monounsaturated fat | 0.1g | 2.136g | 5% |
| Calcium | 47mg | 100mg | 5% |
| Zinc | 0.13mg | 0.52mg | 4% |
| Calories | 27kcal | 97kcal | 4% |
| Cholesterol | 2mg | 13mg | 4% |
| Polyunsaturated fat | 0.011g | 0.469g | 3% |
| Vitamin B6 | 0.031mg | 0.063mg | 2% |
| Vitamin B1 | 0.036mg | 0.023mg | 1% |
| Vitamin B5 | 0.383mg | 0.331mg | 1% |
| Iron | 0.06mg | 0mg | 1% |
| Potassium | 161mg | 141mg | 1% |
| Sodium | 54mg | 35mg | 1% |
| Copper | 0.004mg | 0.017mg | 1% |
| Folate | 1µg | 5µg | 1% |
| Magnesium | 8mg | 11mg | 1% |
| Vitamin B3 | 0.074mg | 0.208mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Carbs | 5.14g | 3.98g | 0% |
| Net carbs | 5.14g | 3.98g | N/A |
| Sugar | 5.14g | 4g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Manganese | 0.001mg | 0.009mg | 0% |
| Choline | 16mg | 15.1mg | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.047mg | 0% | |
| Leucine | 0.078mg | 0% | |
| Lysine | 0.068mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Omega-3 - DHA | 0g | 0.004g | N/A |
| Omega-3 - ALA | 0.023g | N/A | |
| Omega-6 - Linoleic acid | 0.209g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
17%
Minerals Daily Need Coverage Score
8%
19%
Comparison summary
Which food is lower in Cholesterol?
Whey is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated fat?
Whey is lower in Saturated fat (difference - 2.165g)
Which food is lower in Sugar?
Greek yogurt is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Greek yogurt contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Greek yogurt is lower in glycemic index (difference - 31)
Which food is cheaper?
Greek yogurt is cheaper (difference - $3.6)
Which food is richer in minerals?
Greek yogurt is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.